if u like 5x5...

[TheOak84]

give this a try

http://www.t-nation.com/readTopic.do?id=534922

the waterbury method.

its like the last 4 weeks of the 5x5 routine. it suggest starting with no less then 80% of ur 1RM

"For maximum hypertrophy, I prefer a set/rep volume of 24 to 50. With total-body training, I stay on the lower end of that spectrum. While 10 x 3 is magical, I can’t speak highly enough of 5 x 5 training with 85% of your 1RM, but the total number of sets in a single session must be minimized to avoid excess fatigue. Therefore, I slightly alter the 5 x 5 set/rep scheme to 4 x 6.

I’ve found that 4 x 6 training will lead to as much hypertrophy, but with one less set per muscle grouping. The lack of this extra set makes an appreciable difference once total-body programs are undertaken.

The benefits of 4 x 6 training are very similar to 10 x 3, if proper loads are utilized. Once again, I prefer to use 80% of 1RM for best results. This load selection allows for proper motor unit recruitment, fast muscle actions, minimal fatigue and adequate volume."

im gonna run it, along with Triple Total Training starting next week.

i think its good to run pre 5x5, seeing youll be lifting heavy for 4 weeks, then when u start the 5x5, theres that 4 weeks of kinda light work, then bulidng up to super heavy... depending on how heavy u start. when i did 5x5 i started at 60% of my 1RM.

 

[TheOak84]

no takers? really?

 

[Guinness5.0]

I like the way it looks. Ten triples of squats, bench, etc. is right up my alley. However, I'm pretty certain I'll be trying out a modified WSB program once my cycle's over, so my plate is full for a few more months.

But yeah, I like it for the most part. T-mag has loads of good stuff. I wish they weren't such supplement whores though - kinda spoils the magic for me

 

[Kane Fan]

10 is a lot in my mind
I want to try it but I always imagine trying 6 to 8 sets
I'd give 10 a try tho
it would be done 1x a week?

 

[TheOak84]

10 is a lot in my mind
I want to try it but I always imagine trying 6 to 8 sets
I'd give 10 a try tho
it would be done 1x a week?

well its only 30 reps, compared to 5x5 - 25reps. and it does use the same amount of volume 4x6 - 24 reps. this is the work out, incase u didnt click the link:

 

[TheOak84]

10 is a lot in my mind
I want to try it but I always imagine trying 6 to 8 sets
I'd give 10 a try tho
it would be done 1x a week?

well its only 30 reps, compared to 5x5 - 25reps. and it does use the same amount of volume 4x6 - 24 reps. this is the work out, incase u didnt click the link:

day 1

Barbell Back Squats
Sets: 10
Reps: 3
Rest: 70 seconds

A1 Dips

A2 Bent-Over Barbell or Dumbbell Rows
Sets: 4
Reps: 6
Rest: 60 seconds (between exercise pairings)

Note: A1/A2 consists of a superset pairing

B1 Skull Crushers

B2 Standing Barbell Curls
Sets: 4
Reps: 6
Rest: 60 seconds

Hanging Leg Raises
Sets: 4
Reps: 6
Rest: 60 seconds between sets

day 2 - 20 min intense cardio

day 3

Barbell or Dumbbell Bench Press
Sets: 10
Reps: 3
Rest: 60 seconds between sets

A1 Partial Dumbbell Deadlift (Romanian Deadlift)

A2 Standing Barbell Military Press
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)

B1 Standing Calf Raises

B2 Upright Rows
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)

Triceps Pressdowns (or French Presses)
Sets: 4
Reps: 6
Rest: 60 seconds (between sets)

day 4 - repeat day 2

day 5

Chin-ups
Sets: 10
Reps: 3
Rest: 70 seconds (between sets)

Note: Utilize a supinated (palms up), shoulder-width hand grip

A1 Decline Barbell or Dumbbell Bench Press

A2 Standing Hammer Curls
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)

B1 Seated Calf Raises

B2 Glute/Ham Raises or Leg Curls
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)

Lunges or Step-Ups
Sets: 4
Reps: 6
Rest: 60 seconds (between sets)

Note: No rest between legs

6+7 off


you are doin 10x3 once a week per exercise, but on other days working the same muscle with 4x6... if that answers your ?

 

[Lifterforlife]

I have been doing 4x6 for quite a while. Never read this, just instinctively. Seems I have gained more since using this option than many others, but could be just from the change also. Anyway, it works.

 

[Protobuilder]

I like the rep ranges, but don't care so much for the BB'ing aspect (e.g., lots of arm work, calf work, etc., and not much pulling from the floor or work for the erectors like GMs, etc.). I mean, look at day 5: hammer curls, seated calf raises (I've never seen a physical movement where I've needed to lift my heels while seated but OK), leg curls (again, never needed to curl my legs while lying face down on a bench, LoL) and then lunges . . . How about, squat again, then do 4x6 chins superset w/ 4x6 military, followed by 3x5 deadlift? I'd prefer that.

I might modify it by dropping, for example, the sets for arms from 4x6 to maybe 2x6 and adding in 2x6 of some more core/erector work like GMs, windmills, etc. Something less "aesthetic" and more practical.

Also, what do you do after week 4? Test new maxes and repeat the cycle or ???

And if on week 2, say, you don't get all 4x6, do you stick w/ that intensity (% 1RM) and try for it next week or do you move up anyway? I assume the former. And I guess this type of question applies to any workout program . . .

 

[Madcow2]

One thing to remember is that the general fitness/bodybuilding world is a big pool of cash (a lot of which is driven in part by cosmetic insecurity and lack of progress in many individuals). To that end many pretty knowledgable people have to put some effort into making a program palatable to these people and marketable. Poliquin has had articles in BBing mags for years and years, it doesn't do him or anyone else any good to submit an article that says 'all this stuff is garbage - you guys don't have a clue'. It would never have been printed, and he'd have a lot less exposure to the general fitness public. So yeah, calf raises and all the crap means very little but they won't hurt anyone and if none of that was in there, it might not be as attractive for people to try or print.

 

[swordfish151]

give this a try

http://www.t-nation.com/readTopic.do?id=534922

the waterbury method.

its like the last 4 weeks of the 5x5 routine. it suggest starting with no less then 80% of ur 1RM

"For maximum hypertrophy, I prefer a set/rep volume of 24 to 50. With total-body training, I stay on the lower end of that spectrum. While 10 x 3 is magical, I can’t speak highly enough of 5 x 5 training with 85% of your 1RM, but the total number of sets in a single session must be minimized to avoid excess fatigue. Therefore, I slightly alter the 5 x 5 set/rep scheme to 4 x 6.

I’ve found that 4 x 6 training will lead to as much hypertrophy, but with one less set per muscle grouping. The lack of this extra set makes an appreciable difference once total-body programs are undertaken.

The benefits of 4 x 6 training are very similar to 10 x 3, if proper loads are utilized. Once again, I prefer to use 80% of 1RM for best results. This load selection allows for proper motor unit recruitment, fast muscle actions, minimal fatigue and adequate volume."

im gonna run it, along with Triple Total Training starting next week.

i think its good to run pre 5x5, seeing youll be lifting heavy for 4 weeks, then when u start the 5x5, theres that 4 weeks of kinda light work, then bulidng up to super heavy... depending on how heavy u start. when i did 5x5 i started at 60% of my 1RM.

Interesting program..not sure if i like the (3) rep range though..i know its 10 sets...but at 3...when i finished up the 5x5 and was at that stage, i really didnt feel like i was doing anything....the weights where exhausting...but 3 reps messed with my mind!